Snowshoeing
Snowshoe Racing Training Guide: Winter Trail Running on Snow
How to train for snowshoe races — winter running fitness, snowshoe technique, gear for snow and cold, and choosing a winter racing event.
The snowshoe racing format
Snowshoe racing is running on snow wearing lightweight racing snowshoes. The format ranges from 5K sprints to half marathons and even ultramarathons, all on snow-covered trails. The sport is accessible to any runner — the technique is similar to running, with a slightly wider stance to accommodate the snowshoes — but the snow adds resistance and demands more effort than road or trail running. Snowshoe racing is a winter alternative for runners who want to race year-round and for trail runners who want to maintain fitness through the snow season.
The United States Snowshoe Association sanctions a national championship and regional series, and many ski areas and trail systems host local snowshoe races. The sport is small but growing, with a welcoming community and low barrier to entry. Browse snowshoeing races to find events, and consider a local 5K as your first snowshoe race.
Winter running fitness
Snowshoe racing fitness is built on a running base. If you are a runner, your summer and fall running fitness transfers directly to snowshoe racing — the cardiovascular engine is the same. The added demands of snowshoe running are the resistance of the snow (each step sinks slightly, demanding more power) and the cold (which increases energy expenditure and can affect breathing). A snowshoe training plan can resemble a 5K or 10K running plan, with easy runs, intervals, and a long run, all done on snowshoes when snow is available.
If you do not have snow, maintain your running fitness through the winter on roads or a treadmill, and add strength training (squats, lunges, calf raises) to build the leg power that snow demands. When snow arrives, transition to snowshoe running gradually — the first sessions will feel harder than expected, as the snow resistance and the wider stance stress muscles that road running does not. Use the race calendar to find a snowshoe race and map your winter training to it.
Snowshoe technique
Running in snowshoes requires a slightly wider stance than road running, to avoid stepping on the snowshoe frames. The stride is similar to running, with a midfoot strike and a quick cadence. On flat or rolling terrain, the technique is straightforward; on steep terrain, you use a herringbone step (like in cross-country skiing) or a kick step (planting the snowshoe firmly to pack the snow). In deep snow, the snowshoe floats on the surface, but each step requires more power to lift the foot out of the snow.
The most common technique error is overstriding — taking long, slow steps that sink into the snow. Shorter, quicker steps are more efficient, as they spend less time in the snow and maintain momentum. Practice on a variety of snow conditions: packed trails are fast and runnable; powder is slower and more demanding; icy trails require traction (some racing snowshoes have cleats or crampons). Save your target snowshoe race to My Season so the countdown keeps your winter training on track.
Gear for snow and cold
Racing snowshoes are lightweight (under 2 pounds per pair) and smaller than recreational snowshoes (typically 8 to 10 inches wide and 20 to 25 inches long). They have an aluminum frame, a deck for flotation, and a binding that attaches to your running shoe. Some racing snowshoes have cleats or crampons for traction on icy terrain. If you do not have racing snowshoes, many races offer rentals — check before registering.
Clothing for snowshoe racing is similar to winter running: layers that you can adjust as you warm up. Start with a moisture-wicking base layer, an insulating mid-layer, and a wind-resistant shell. Wear a hat or headband, gloves, and wool or synthetic socks (never cotton). Running shoes work fine with snowshoe bindings, but trail shoes with aggressive lugs provide better traction if you step off the snowshoe. Bring a change of dry clothes for after the race. Browse snowshoeing races and check the course and expected conditions before registering.
Choosing your first snowshoe race
For a first snowshoe race, choose a 5K on groomed or packed trails. Many ski areas host snowshoe races on their trail systems, which are well-marked and safe. Check the race details for snowshoe rental availability if you do not have your own. Use the race directory to filter by state and date, and look for beginner-friendly events.
Snowshoe racing is a great way to maintain racing fitness through the winter and to experience the outdoors in a new way. The community is welcoming, and the sport is accessible to any runner. After your first snowshoe race, the natural progression is to longer distances or to snowshoe ultras, which are a growing niche. The cross-country skiing training guide and the skiing training guide cover other winter endurance disciplines.